Diet Mistakes: 6 Reasons You're Not Losing Weight
These common dieting pitfalls can sabotage weight loss.
Diet Mistake No. 2: Skipping Meals continued...
Strive for three meals a day. Always start your day with a healthy
breakfast, but be careful to choose wisely.
"Even a low-fat muffin can have as many as 400 calories and 5 grams
fat," says Joanne Lichten, PhD, RD, a nutrition consultant and the author
of Dining Lean.
A healthy breakfast should contain both protein and fiber. An egg, a piece
of whole-wheat toast, and half a grapefruit has only 250 calories and will keep
you feeling full until lunch.
Diet Mistake No. 3: Too Many Liquid Calories
Liquid calories from alcohol, smoothies, coffee with cream and sugar,
sweetened juices, teas, and sodas can really contribute to weight gain. One
recent study found that Americans get approximately 21% of their calories from
"When you drink beverages, you don’t tend to compensate by eating less
because most beverages satisfy thirst and don’t impact hunger," says
Switch from calorie-laden beverages to water, club soda, skim milk,
vegetable juices, and small portions of 100% fruit juice. If you drink alcohol,
do so in moderation, and choose lighter drink options.
Here are some calorie counts for common beverages:
- 12-ounce light beer: 110 calories
- 12-ounce regular beer: 160 calories
- 8-ounce coffee with cream and sugar: 30 calories
- 5 ounces of wine: 120-130 calories
- 6-ounce wine spritzer: 80 calories
- 16-ounce sweetened tea: 160 calories
- 12-ounce diet soda: 0 calories
- 12-ounce soda: 150 calories
- 20-ounce smoothie: 410 calories
Diet Mistake No. 4: Oversized Portions
"We have gotten used to huge portions at restaurants so when we are at
home, we serve up the same size and think it is normal," says Lichten.
Experts suggest a few tricks to help you trim your portions:
- Leave a few bites on your plate.
- Use smaller plates and bowls.
- Periodically check your portions with measuring cups.
Diet Mistake No. 5: Choosing Unhealthy Add-Ons
Not only have portions crept up in size, we also have a tendency to top off
our "diet" salads and other favorite foods with high-fat toppings, like
bacon, cheese, croutons, and creamy dressings.
And, at fast-food restaurants, "grilled chicken and salads are not
always better than a burger," notes Lichten. "It all depends on the
size and the toppings."
For example, the Burger King Tendergrill sandwich with honey mustard
dressing has 470 calories while their Whopper Jr., with mustard instead of
mayo, has only 290 calories. At McDonald’s, the Caesar salad with crispy
chicken and creamy dressing totals 520 calories, while a Quarter Pounder weighs
in at 410 calories.